Front squats with a sandbag.
The front squat is a dynamic addition/variation/substitution for normal squats. It targets all the same musculature but with different leverages, enhancing quad recruitment, hip flexibility, lower back stability, core activation and shoulder girdle strength.
To do the front squat the load should be chambered across the shoulders, the hands a bit wider than shoulder width and the elbows pointed up. From there the body drops strait down, ‘into the hole’.
One of the difficulties of this exercise is wrist flexibility, however there are ways to work around this. The weight should be supported by the shoulders, the hands (finger tips) wresting on the bar, most people grip the bar and the bar is held in an top curl or beginning military press position. I suggest continue working on the wrist flexibility.
Picture of proper front squat : note the angle of the legs, the kness go past the feet which is contrary to most teaching.
An often used variation is the crossover grip favored by bodybuilders, but I personally find that this forces too much forward lean. Too much stress across the lower back, and a tendency for the weight to roll down the shoulders as the exercise set progresses.
body builders front squat
Now, when we throw in a sandbag, well it’s a whole new world. Just the act of getting a sand bag into position from the ground can be a work out in itself.
The offset weight and odd size changes the center of gravity and feel of the load. In other words, requires more work and I find a lot more core involvement.
Sand bag front squat
You must continue to carry the weight across the shoulders, elbows high, or the exercise evolves into a zercher squat.
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